Gray Cook and Colleagues wrote Movement, as a comprehensive guide for understanding and improving movement patterns in the human body. Cook emphasizes an important assessment of movement quality before prescribing any exercises or treatment. Cook and Colleagues address movement dysfunction at the root cause and help prevent injuries and improve overall performance.

Cook introduces the concept of the Functional Movement Screen (FMS), a tool designed to identify asymmetries and limitations in movement patterns. By using the FMS, practitioners can tailor their interventions to address specific areas of weakness or imbalance. This approach allows for a more targeted and effective treatment plan.

Cook and Colleagues provides practical strategies to improve movement quality by corrective exercises, mobility drills, including lifestyle modifications. By incorporating complex pattern and combination techniques into daily ergonomics, kinesiology, occupation and sports routines, individuals can enhance physical well-being to prevent future injuries.

Movement explored by Cook and colleagues holds invaluable insights on the importance of assessment and improvements in movement patterns which look at optimal health and performance for all. The principles and recommendation for individuals assists clients to take their physical fitness to aim toward achieving long-lasting results for life.

Kelly Starrett and Colleagues looks at "Standing Up In A Sitting World" highlights detrimental effects for prolonged sitting behaviours and offers solutions to daily activities which can counteract sedentary domains of movement and flexibility. Today's society hosts many individual barriers to moving fluidly, standing, postural control, shoulder, hip, knee and foot placement and Gait. Many in society spend a majority of their day sitting at desks or in front of screens, mobile phones which can lead to various health issues such as poor posture (Kyphosis), back pain (Lumbar/Sciatic pain), and decreased mobility (Inflexibility).

Starrett and Colleagues emphasize important incorporations of movement into daily routines to determine better movement outcomes to combat negative impacts of prolonged sitting. Starrett and Colleagues provide practical strategies and exercises toward promoting proper postural alignment, to strengthen muscles, including improved flexibility. The method implemented for technical assessment and analysis assists individuals to mitigate the sedentary effects of unhealthy behaviors to enhance overall well-being recognizing new ways to move, stand, sit, squat, turn, walk, jump, kick and punch.

Furthermore, Starrett and colleagues advocate creating an ergonomic work, school, hospital, and university environment that supports movement and encourages physical activity throughout morning, afternoon, evening and nighttime activities of movement and mobility. By incorporating standing desks, ergonomic chairs, and regular breaks for stretching and walking, individuals can improve their posture and reduce the risk of developing musculoskeletal pattern issues.

"Standing Up In A Sitting World" serves an invaluable lesson to what resources individuals must learn, look, listen to what optimizes their health in today's more sedentary society. Prioritizing movement, adopting healthy habits, and adapting healthier movement assists and counteract negative effects of prolonged sitting by improving our overall quality of life.

Pilates is a comprehensive resource to look deeply at the understanding of recovery, prehab, rehabilitation, neural systems of movement and practice of Pilates. Robinson and Colleagues leads Pilates expertise in directly aiming to gather from history and principles of Pilates with instructions that develop an understanding like Kata how to perform patterned exercises in a formula of precision techniques, standing, breathing, kneeling, quadruped bases, pelvic alignments, knee movements, ankle and foot pivoting, with deeply conditioning the body with an internal source of core, balance, and tone, in deeper muscle tissues.

Key strengths of Pilates like Kata clearly and concisely explains each exercise, and is accompanied by assistive illustrations by demonstrating proper form and technique with the presence of awareness and consciousness. Kata patterns therefore control the body with the use of motor neurones and motor units to create Pilates movements to make invaluable tool for all beginners, intermediate and advanced groups by supplementary means of the FITT principles. This method goes beyond strength and conditioning, body weight training and cardiovascular workouts. Pilates like Kata looks at refining skills of perfection of movement, patterns , and gait control even for dancers.

In how we perform exercises correctly Pilates movement patterns delve deeply into mental and spiritual aspects of awareness and consciousness whilst Kata looks toward expanding this by meditation, which emphasizes the importance of the brain, mind, concentration, focus, attention and quiet eye in achieving optimal results. Reaching, stretching, conditioning, opening, and strengthening the holistically by approaching the sets of patterns required in sports and life to adapt to Kata, Dancing, Sitting, and Standing by resourcing the improvement of strength, flexibility, and overall well-being. A thorough explanation of movement and mobility details the deeper meaning for instructing patterns that flow and can be applied in Kata, Dance, Sitting and Standing by emphasizing the mind as a central nervous system guide toward exercise skills, activity and movement.

Bodyweight strength training has become increasingly popular in more recent years, outside of gym settings has a way of improving overall fitness to build muscle without needing expensive equipment. "Bodyweight Strength Training," by Contreras provides comprehensive training knowledge, that outlines benefits and techniques for success by emphasizing the importance of proper form and technique in bodyweight exercises preventing injury and maximizing the result such as cycling to work or to training. The how to perform various exercises such as push-ups, squats, and planks, ensure understanding of correct engagement of muscle groups must endeavor to create optimal effectiveness. The key advantage of bodyweight strength training as a FITT principle for sport and life is its accessibility to be carried out anywhere at any time. Contreras highlights the versatility of exercises, and how and why they can be modified for different fitness levels, to make beginner, intermediate and advanced programs suitable for athletes and general populations equally.

"Bodyweight Strength Training" by Contreras is an invaluable resource to improve strength and fitness by using body weight with clear instructions to emphasize proper form to incorporate bodyweight exercises into a workout routine whilst permitting mobility and movement into the overall workout plan.


Godan, CEHF, CFR, FAR, UCD Open Learner (Psychology)



This program is recommended for All Practitioners

Cardio Fit Karate Work Out is a non-contact, sports exercise and fitness development program.  A class providing dynamic training combines  a range of martial  arts-inspired disciplines (karate, boxing, muay thai) where kicks , strikes, punches  are blended with fitness exercises forming  a progression of movements which can improve your strength & your cardiovascular fitness.

"muscle performance typically terms muscular strength, power and endurance, as in bio-mechanical perspective, strength ability of muscular groups...".


The classes are  high-energy, whole body workout that caters everyone, from beginners to more experienced.   You will push yourself,  combining athletic moves like running, lunging and jumping, with strength exercises such as push-ups and squats.

“encouraging vitality and energy sources within the body targeting all the cells to work hard to exercise and reduce stress"


Cardio Fit Karate – Non Contact

What to expect

A mix of intensity combination exercises.

Each class features mini challenges of uncomplicated but intense moves designed to reach your maximum heart rate and  challenge  your  thresholds.

Exercise Sets

The classes incorporate     Anaerobic and Aerobic exercises aimed to maximise that global workout  diversity. 

Exercises like fast feet, “skaters” jump tuck squats , burpees (jumping squat into push-up) and sprints  are part of the high-impact, explosive movements amongst interval based training will test your speed and agility while burning fat and build lean muscle.

The classes will work your abs, obliques, glutes, legs, back, chest, shoulders, arms and back - great training for toning your core.


These classes are 45 min of sports-inspired cardio



Great exercises capable of building flexibility, speed, strength and stamina.

Improve and build your core.

Feel healthier.

Destroy those calories.

Relieve stress, strengthen your mind, feel empowered.

Feel energised.